March is National Nutrition Month, when the Academy of Nutrition and Dietetics reminds everyone to return to the basics of healthy eating. It is also the time of year when the Academy celebrates expertise of registered dietitian nutritionists as the food and nutrition experts.
½ cup diced onion
1 tablespoon olive oil
2 cups frozen wild blueberries
¼ cup ketchup
¼ cup balsamic vinegar
¼ cup dark brown sugar
½ teaspoon salt
6 (6-ounce) boneless, skinless chicken breasts
- Prepare and heat grill.
- On a stove, heat a medium saucepan to medium-high heat. Add olive oil and sauté onion for 2 minutes, or until translucent. Add blueberries, ketchup, balsamic vinegar, brown sugar and salt. Stir well. Bring to a simmer and cook, stirring occasionally, for 4 minutes.
- Use an immersion blender (or transfer to a blender) to blend until smooth. Transfer ½ cup of sauce to one bowl and reserve for serving. Transfer remaining sauce to a second bowl for grilling.
- Pound chicken breasts to flatten to ½-inch thickness. Place flattened chicken breasts on prepared grill. Cook for 5 minutes on one side, turn and grill another 5 minutes.
- Spread blueberry barbecue sauce evenly over chicken; grill 1 minute.
- Turn chicken and spoon larger portion of sauce evenly over other side; grill 1 minute longer. Chicken is cooked when internal temperature reaches 165°F.
- Serve with reserved ½ cup blueberry barbecue sauce.
Serving size: 1 chicken breast
Calories: 292; Total fat: 6g; Saturated fat: 1g; Cholesterol: 94mg; Sodium: 385mg; Carbohydrates: 22g; Fiber: 1g; Sugars: 18g; Protein: 35g; Potassium: 397mg; Phosphorus: 267mg